Bring Your Summer Habits Into Fall--from Your Wellness Coach

Happy August! What is it that makes summer, and by extension August, so wonderful? Many people frequently talk about being more inspired to eat well & exercise; the light, the great weather, less stress. There are a lot of positive life changes made just for the summer. August is a great time to look a little closer at those things that make summer great & begin to create a bridge, that allows us to continue those things during the other parts of the year. Below is a brief exercise to help do this. This exercise is especially great to do whenever you’ve come through a period of time when you felt especially good, healthy, positive, etc.

Grab a piece of paper & pen and write down answers to the following questions. There is no right answer, just write what comes to mind: What are the things you do in the summer that may be different from the rest of the year? How is daily life better, or perhaps easier for you, in the summer? What allows you to do to those things; more time, more light, better weather? Just write what comes to your mind.

Next, start to look at the future; perhaps just September & November for now. List all of the things you see on the horizon that may change the good feelings you’ve cultivated over the summer. School & work commitments are the most common amongst my clients. What is their impact on you? For example, the kids go back to school. This means carpool, after school activities; therefore mornings are going to be crazy there will be less time for exercise.

Finally, let the past educate your future. Start looking at what summer activities you can bring forward into the winter? Now obviously “lounging on the beach with a good book” probably wouldn’t be as enjoyable in the winter as it is in the summer, unless you live in Hawaii, but lounging with a book can be done throughout the year. If this is an important part of your stress management plan in the summer, then it should be part of your stress management plan in the winter also. Perhaps, this activity needs to be changed to “lounging in front of a fire reading a book” or perhaps “staying in bed & reading on a rainy morning.”

If your activity is higher in the summer and you find that you have more energy because of that increased activity, “walking in the park everyday” should stay a part of your winter activity plan. With a good jacket, hat & gloves the weather needn’t be perfect to maintain your healthy lifestyle. So it may not be sunny & warm, but crisp & cool has its benefits too. Get creative and again use the knowledge you have now to build a plan for your future.

It’s easy to compartmentalize our lives; what is done in the summer is done in the summer, what is done in the winter is done in the winter. There are obviously some good reasons for this, but the problem lies when we stop doing the summer things in summer, that can be done year round, just because it’s no longer summer. Just like eating breakfast for dinner; sometimes it’s great to change things up a bit.

Nature’s Gift – Phytochemicals
If you have been reading about health lately, you have probably come across the term “phytochemical”. In honor of July’s National Blueberry Month, the following is a primer on this commonly used, but often confusing word. The confusion is justified…at last count there were several thousand different phytochemicals identified! There is still a lot we don’t know about these compounds that are naturally present in plant-based foods.

What we do know is that dietary phytochemicals are good for us. The polyphenols are the most abundant dietary subclasses including flavonoids (60% of all polyphenols) and phenolic acids (30% of total polyphenols). The concentration of polyphenols is influenced by the plant variety as well as environmental factors including geographic region, growing season, and storage. The estimated dietary intake of polyphenolic compounds varies widely.

The role of many phytochemicals in nature is to act as versatile protectors against the variety of harsh elements that a growing plant faces on an almost daily basis – ultraviolet rays, wind, rain, environmental pollutants etc. Research suggests that the many mechanisms that phytochemicals use to preserve and protect plants are transferred to the humans who eat them. Dietary phenolic intake, in particular, is associated with reduced risk of important chronic diseases and conditions including the big ones – heart disease, cancer, stroke, high blood pressure and maybe even improved brain function, bone health and diabetes.

Polyphenolic compounds also account for the color, flavor, taste and metabolic activity of plant-based foods. Deeply colored fruits and vegetables and the outer skins/peels of many plant foods are particularly rich sources. Grabbing a handful of blueberries is a great way to start increasing your intake of important phytochemicals. But don’t forget to include a variety of fruits and vegetables in your diet. The mixture of colors indicates the variety of phytochemicals your body will benefit from!

It's Baked Bean Month!

Did you know July is National Baked Bean Month? What a great side dish to bring to your next picnic or BBQ this summer! Beans are a very healthy choice, containing many nutrients, but not too many calories! Along with all the nutrients, baked beans are a lower food safety risk than potato salad at your picnic.

Baked bean dishes are made with either great northern or navy beans, which are both rich in fiber, protein, potassium, phosphorus and magnesium. For individuals with diabetes, the sugar or molasses used to make baked beans will significantly increase the carbohydrate content of the dish. Therefore, you will need to account for the extra grams of carbohydrate or consider making another bean dish that will still provide the healthy nutrients without the added sugar.

For a vegetarian baked bean recipe or other bean dishes, visit www.mealwell.com.